Ingredients

4 x 115g (4oz) herring or mackerel fillets
2 x 15ml spoon (2 tablespoons) flour
salt and black pepper
juice of 1 orange
1 x 15ml spoon (1 tablespoon)
fresh rosemary sprigs
150ml (1/4 pint) fish stock

SERVES 4

Method

1 Dust the fish in seasoned flour. Place the orange juice, rosemary and stock in a pan and bring to the boil.
2 Add the fish, reduce the heat and poach for 8-10 minutes.
3 Serve with a rice salad and lettuce.

With Kind Permission © The Sea Fish Industry Authority.

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